Muscle pain, which almost everyone experiences after intense or unfamiliar exercise, often reaching a peak in a day or two, is known by the name of delayed muscle pain syndrome (English: delayed muscle pain syndrome). Delayed onset muscle soreness, DOMS), a colloquial term is a serfdom.
Discomfort in the muscles begins after a slight delay, often after sleep, and then lasts from 24 to 72 hours. Serfdom after training can affect anyone, regardless of the level of physical fitness. Mild pain is a frequent result of physical activity that causes a strain on muscle tissue beyond the one we are used to.
DOMS?
But how far is it possible to go beyond your workout comfort zone before DOMS arises? It seems to depend on many unknown factors. But something is known today:
- Eccentric contractions cause DOMS much faster than concentric muscle contractions.
- The likely factor is genetics. Although it is a universal experience, the sensitivity and intensity of serfdom vary considerably among people.
- Dehydration enhances DOMS.
The exact cause of the DOMS is unknown. It is mistakenly believed that DOMS is caused by the accumulation of lactic acid, but lactic acid is not involved in this process. Muscle pain is part of the adaptation process, which leads to increased endurance and strength as muscles recover and build. This pain passes as the muscles get used to the new physical exertion.
So, what can be done to relieve pain?
Since we still do not know what causes DOMS, it is not surprising that 100% effective drugs do not exist, but some remedies such as ice, rest, anti-inflammatory and painkillers drugs, massage, heat and stretching will be useful in the recovery process. Nonsteroidal anti-inflammatories, NSAIDs (e.g., diclofenac) reduce the pain caused by DOMS. NSAIDs, like other means, do not affect muscle weakness, prevent DOMS, or shorten recovery time.
A review of 41 relevant scientific papers in 2017, led to the conclusion that non-steroidal anti-inflammatories can cause a “small or medium” decrease in various signs of injury in the short term compared to recovery without NSAIDs. Different concentrations of diclofenac are available for topical use. Local use of NSAIDs results in higher concentrations in nearby tissue and skeletal muscles than oral medications and demonstrates a 5-17-fold decrease in systemic absorption of the drug for topical use. In addition, gels have a cooling effect, so they can be applied immediately after training.
With all the huge range of sports ointments and gels, their action is based on a fairly small amount of active substances in their composition: menthol, camphor, methylsalicylate, capsaicin, local anasthetics.
- Diclofenac gel 1% and 5% will help reduce pain during serfdom.
- Bom-Benge ointment contains menthol and methylsalicylate, is used as an anesthetic for muscle pain, as well as to relieve fatigue after a sports workout.
- Gevkam ointment thanks to menthol and camphor has a distracting, analgesic and cooling effect on muscles.
- Menovazin combined remedy containing local anasthetics helps to overcome pain.
- Camphor alcohol and oil, when applied to a painful muscle, show restorative, regeneration and anti-inflammatory activity, camphor dilates blood vessels, relieves swelling, anesthetizes and cools.
- Pepper pod tincture contains capsaicin. The action of capsaicin is distracting, capsaicin-based drugs are used in sports to relieve pain in muscles and joints after exercise and with injuries. Capsaicin causes a feeling of heat and a rush of blood to the site of damage, which accelerates the restoration and healing of tissues.
- Troxevenol reduces swelling and hematomas. Indomethacin in the composition of the gel Troxevenol effectively anesthetizes.
Do not stop physical activity through serfdom! DOMS is a type of muscle training that means your muscles are adapting to new activity. The next time you perform the same action or exercise with the same intensity, the damage to the muscle tissue will be less and recovery will be faster.
